[Khione]

So I'm having a great deal of trouble with my sleep at the moment. I'm not sleeping too much or too little, it's more to do with the fact that when I do sleep I am practically passed out. Unless I go to sleep at 9pm and wake up at 9am, I feel exhausted in the morning. Even if I get 10 hours of sleep, I am exhausted, moody, uncoordinated, sometimes I even slur my words and my memory goes. On the complete other hand though, I feel more awake when I pull allnighters than when I get 12 hours of sleep. Like right now, it's 4:30am and I don't feel tired what so ever.

I have to get up between 6:30am and 7:30am every morning (my mum goes to work and I have to look after my puppy), so sleeping at a normal time like 11pm isn't an option since I wont wake up. I would sleep through the entire day and considering my puppy is in the crate on a night, I can't let that happen. So I stay up through the night, otherwise I wouldn't wake up at all.

I don't know what to do. My therapist keeps saying "you need a routine" etc. But I've had sleep problems since I was 10 or so and I'm 18 now.. so I've tried everything from set bed times/wake times to having soothing baths and reading for an hour etc.

So yeah, I don't know what else to try. My medication isn't on the table right now (my mum isn't giving it to me because she forgets and she wont let me have the pack because of previous suicide attempts) - though the meds I am on now is designed to help send me off to sleep.. except that's not my problem. It's almost like I go into too much of a deep sleep and can't wake up from it.

It also comes in fits and starts - I'll go a week staying up all night and the next few weeks I'll sleep from 9pm until 6:30am and then nap downstairs with the puppy all day (literally all day on and off, 7am until 9am, 10am until 11am etc).

Any advice? Does anyone have any similar experiences?

[ensconce]

Yea I am the same. I feel better when I dont sleep at all, but lately I too have had problems going to sleep at a good time. Your sleep story sounds like mine even if I sleep a lot I go to sleep during the day. I suppose the only thing that helps keep me up is the caffeine but even then sometimes it doesnt really stop me from sleeping if I really want to during the day.

[Khione]

Originally Posted by ensconce

Yea I am the same. I feel better when I dont sleep at all, but lately I too have had problems going to sleep at a good time. Your sleep story sounds like mine even if I sleep a lot I go to sleep during the day. I suppose the only thing that helps keep me up is the caffeine but even then sometimes it doesnt really stop me from sleeping if I really want to during the day.

I'm living off of Red Bull at the moment, it's the only thing that keeps me going. Even then I still need naps though. I often walk five minutes to my grandmas house just so that I can ask her to watch my puppy (Lexi) whilst I sneak off upstairs and have a nap for a few hours. Which is good of her. But I'm still getting a lot of slack from my mum when I say I'm tired or whatever, so it's gotten to the point where I keep quiet.

Before I got my dog, it wasn't much of a problem since with no school or job or anything, I could sleep all day, stay up all night or whatever I wanted to do. But now, my sleep is disabling me through the day, I'm constantly exhausted and simple things are difficult to do when you're so mentally and physically fatigued.

Ugh.

[(JD)]

I'm unsure why you dissed your Ts idea of a routine by saying you've always had sleep issues. To me that means you have always needed a routine.

A good sleep routine is a good way to help solve this issue. You might also have sleep apnea which could be the reason for being in bed "sleeping" all night and waking tired...you are tossing and turning and not breathing well and constantly waking without knowing it..just to breathe? But a good routine is cheapest and best to begin with anyway.

What makes a good sleep routine? You go to bed and get out of bed every day at the "same" time. I would say within 30 minutes of the stated desired time.

Shut off ALL electronics at least an hour before bedtime. Some people need to make this an hour and half to two hours before, depending upon the brain activity and the types of media they watch/listen to. This includes TV, smart phone, iPad, computers (in any form), radio, regular phone etc. everything. There is something about the activation of the brain and lack of sleep...

Then you need to look at what you are eating and drinking and when you are eating and drinking. If the body needs to be digesting a big meal, well, you aren't going to sleep well. If you've cranked your system with diet sodas and sugar, likewise it won't function well when you want sleep.

Make a list of things you need to accomplish/finish the next day. Keep a notebook by your bed and if you wake and think of something, write it down and go back to sleep. This prevents the brain from keeping it in your conscious state so as not to forget it. Then... if the thought arises tell yourself, I wrote that down, I'll work on that tomorrow, it's nighttime and nothing can be done about it right now...

Then give yourself good thoughts... positive affirmations... pray... meditate... read a good but not exhilarating book... for 10 - 20 minutes... to help the brain calm and to clear your active mind and ready for sleep.

You can try delta wave brain CDs or hypnosis scripts being read to finish the routine if you like.

Your bedroom should be as dark and quiet and cool as you can make it comfortably. I personally even have stickies over the alarm panel and smoke detector lights, and a cover over the cable modem lights. You'd be surprised as to how much light these give off in the dark, and they do affect the brain.... See how much you need to cover by beginning with all of them covered... everything shut down (including a noisy clock!)...

You can also try "white noise"...or forest sounds or rain showers... in the background to help lull you to sleep.... but not music that you might begin singing to etc.

There are many other ways to develop a sleep program/routine. Your T can help you.

[pinkflower17]

I agree with the importance of a good routine. I'd also look into getting some basic bloodwork done to make sure you're not exhausted due to a medical condition (rule out anemia, thyroid conditions, low cortisol, low vitamin D), but it sounds like it's just because you're staying up pretty much all the time and then literally passing out bc your body is exhausted.

Have you tried melatonin? It's over the counter and is milder than most prescription sleeping meds, but is really helpful in regulating your circadian rhythm (essentially your sleep/wake cycle). Something to think about.

Good luck.